See FDA warning and a paper on mycocystins in dietary supplements. The above does not constitute medical advice in any shape or form. ONE contains more non-provitamin A carotenoids; lutein, zeaxanthin and lycopene. Its worth clarifying which fish oil supplements Rhonda isnt taking anymore for avoidance of confusion. However, for people who dont exercise, then the use of metformin may warrant further inspection. Rhonda describes getting adequate magnesium as a long term investment. Vitamin K1 is the most abundant in a western diet, primarily found in leafy green vegetables. Thats not something thats going to show up acutely like a muscle cramp. Seeing as her education is fully entrenched in bioscience studies, it is no surprise that she is a good authority on supplements. So, if you see leafy green vegetables, you know youll be able to get some of the bound-up magnesium from it. | 2015 | Investigative Ophthalmology & Visual Science. Rhondas early mentor, Bruce Ames, researched what happens when our bodies have insufficient levels of micronutrients, and found that our bodies prioritize the scarce nutrients for functions related to survival and reproduction. | 2017 | European Journal of Nutrition. Its a blend of magnesium gluconate, magnesium acetyl taurinate and magnesium citrate, coupled with l-theanine. See this and this Instagram post for more on Rhonda discussing salmon roe. Patrick told Joe Rogan that she supplements with 20 mg of PQQ, citing the antioxidants potential to improve mitochondrial function, increase cognition, and reduce inflammation. In essence, it measures the omega-3 fatty acids in your red blood cells, expressed as a percentage of the total fatty acids. For a detailed breakdown of what else this article covers, see the table of contents below: This section covers the supplements Rhonda takes in the morning. Currently Rhonda is consuming sulforaphane in 2 forms; Broq tablets and moringa powder. When that task is satisfied, then the level of K1 increases in the blood, and helps to transport calcium for use around the body. Rhonda opts for the sachets which contain 4x as many live bacteria. The reason for avoiding hot water is because the myrocinase enzyme in moringa is sensitive to heat, and its crucial to preserve it. This can be made by: In terms of which Moringa to use, Jeds studies used Kuli Kuli Moringa (15% off coupon code here). Research in cell lines (in-vitro) and animal models suggests it may: Rhonda is currently using a product called Autophagy Renew by Life Extension, which provides 165mg of Luteolin per capsule. Whilst Rhondas goal is to get her micronutrients from her diet, taking a multivitamin avoids risk of a short fall if her diet doesnt provide 100% of needs. In Jeds studies on Moringa, participants consumed it as a cold-brewed tea. Melatonin is a hormone produced by our bodies to regulate the sleep-wake cycle. Get it here Multivitamin O.N.E. Noting it also doubles as a (weak) alternative to painkillers. For a bigger version of this table with more products and details, see this spreadsheet. Unfortunately this particular product she uses, Norwegian PURE-3, has had inventory issues for some time and is unavailable for order. Vitamin D is fat soluble (unlike, for instance, vitamin C), which means the body *can* store it, and your vitamin D levels *can* get too high. Before switching over to Visbiome, Rhonda was taking VSL #3 probiotic, which had been the subject of over 25 publishes studies, showing efficacy in IBS, IBD, colitis and c. diff. Sab - Dom 8am - 10pm Das Feriados 8am - 10pm. Her ONE multivitamin already contains 3 mg of Lutein and 0.5 mg of Zeaxanthin. Shes dedicated to the However, another study using 500mg showed synergistic effects in combination with exercise89Resveratrol Enhances Exercise-Induced Cellular and Functional Adaptations of Skeletal Muscle in Older Men and Women Alway et al. Saying that if she had to take antibiotics for some reason, then she would take Visbiome probiotics after, in order to replenish the healthy gut bacteria. Rhonda Patricks top pick Rhondas current probiotic comes from Visbiome. Its available in powder and capsule form, with Rhonda preferring the powder with 450 billion live bacteria per packet. This product arrives with a cold pack to maintain its potency. Dosage Whilst its found naturally in our diets, Rhonda said in her Jan 2023 Q&A she is supplementing an additional 200mg per day. In the mornings she limits herself to just 1 coffee, to which she sometimes adds the Lairds mushroom blend mentioned above. Below well look at the micronutrient contents of the two multivitamins Rhonda alternates between: Its worth noting that the US version of ONE is formulated slightly differently to the UK version. Rhonda L. Harmon is a General Surgeon in Apopka, FL. See Rhondas Instagram post on collagen for more info. What does Rhonda supplement with? The NHANES 2011-2012 study found only 57% of men and 37.5% of women (N = 4,306) met the adequate intake of K157Vegetables and Mixed Dishes Are Top Contributors to Phylloquinone Intake in US Adults: Data from the 2011-2012 NHANES Harshman et al. Broq is manufactured by the same company as Prostaphane, for the US market. In a podcast with Kevin Rose (Jan 2020 link), Rhonda discussed the use of metformin for longevity. I could just strike them from the list, but I think for some this list (and the rationales) may be of interest. Her work is heavily concentrated on aging, nutrition, and, most importantly, cancer prevention. The specific figure of around 10 mg likely comes from a string of research papers on sleep disruption, where ~9mg was the dose used. No specific brands mentioned A multivitamin to fill in the gaps in her diet Vitamin D Make sure to measure your levels before and after supplementing to make sure youre nearing the optimal range (30-60 ng/mL) Fish oil (in these Podcast Notes, Rhonda recommended this brand) Even when she changes others, the four below are her So what is it? Micronutrients, a subset of which are referred to as vitamins and minerals, are regarded as essential if experiments show that humans get sick in their absence. This coupon code gives 10% off orders, in case thats of use. However whilst pregnant, Rhonda stopped taking any non-essential supplements (including Nicotinamide Riboside) that could pose even the slightest risk to her child. Probiotics: VSL#3 Sachets. In this next section well cover supplements Rhonda takes intermittently. Prior to having her son, Rhonda was experimenting with a Nicotinamide Riboside supplement by Thorne. Rhonda currently takes an omega-3 supplement called Norwegian PURE-3, which is touted as a high quality fish oil with low levels of oxidation. So by exercising, and taking a nonsteroidal anti-inflammatory agent afterwards, you block the effects of IL-6 Theres been studies showing taking high dose antioxidants (like vitamin C) suppressed the insulin sensitivity effects of exercise, possibly by suppressing IL-6 When you exercise, IL-6 rises briefly, but over time your base levels She adjusts her supplements over time, and this post is kept continually updated. Their role is to independently test and certify supplements, to ensure they do not contain undeclared ingredients or contaminants. She didnt mention the frequency, whether its daily or every few days. Oddly, the 180 capsule product seems to be called Ester C, and the 90 capsule product; Ester C but they contain the same ingredients. For more background on the interplay between vitamin K1 and K2, Rhonda describes it as follows. (2017). However, it turns out the new formulation of VSL #3 differs significantly from the old one83P884 No shared mechanisms among old and new VSL#3: Implications for claims and guidelines C De Simone (2018), and thus should be treated with caution at minimum, and at maximum, avoided. I'm putting out an episode that covers all this soon! Rosanoff et al. Visbiome comes in sachet and pill form. However, the omega-3s EPA & DHA are also important to humans, so relying on ALA solely has a few issues: The good news is that research shows algae based omega-3s will raise EPA & DHA levels in vegans, even at relatively low dose53Blood docosahexaenoic acid and eicosapentaenoic acid in vegans: Associations with age and gender and effects of an algal-derived omega-3 fatty acid supplement Sarter et al. Of course, its worth noting that the amount of cocoa in regular chocolate is low so you want to be consuming high cacao content products to receive these benefits. Then, if she wants an extra boost, she will make the nootropic drink. In her January 2023 Q&A she notes taking 135 mg of magnesium daily. It comes in 2 versions; high DHA and high EPA. In her May 2022 interview with Andrew Huberman, she mentioned occasionally taking a different magnesium product at night before bed, called Magnesi-Om (20% off coupon code here). CoQ10 comes in two common forms; ubiquinone (the oxidized form) and ubiquinol (the reduced form). Indeed, vitamin D supplementation during the first year of life decreased the incidence of schizophrenia by 77% . - Drug Genius Shes specifically using Pure Encapsulations Ubiquinol-QH 200mg. (2014). However, for example with her mother, who doesnt eat as many green vegetables, she encourages a larger supplemental dose. (2008)82Probiotics: progress toward novel therapies for intestinal diseases Yan et al. For example, probiotics can help regulate the innate and adaptive immune responses by modulating the functions of dendritic cells, macrophages, and T and B lymphocytes81Mechanisms of probiotic action: Implications for therapeutic applications in inflammatory bowel diseases Vanderpool et al. Rhonda continues to take a curcumin phytosome supplement, sometimes known as Meriva, for its anti-inflammatory effects. Dr. Rhonda Patrick retains a Ph.D. in biomedical science and has done her undergraduate studies in biochemistry. Dr. Rhonda Patrick has an impressive new paper. Rhondas a big proponent of the benefits of sulforpahane and has talked about it a lot. Prior to this she was taking a herring roe extract made by Nordic Naturals, and before that, Krill oil. This explains, she says, why most studies of fish oil supplements indicate no benefit, yet fish in the diet does show benefit. Additionally, an 18% increase in the content of haemoglobin was found in the skin dermis suggesting improved microcirculation (study source). To enhance her diet with micronutrients and prebiotic fiber, she consumes smoothies daily to increase her raw vegetable intake. In this next section well look at the supplements Rhonda takes in the evenings. Rhonda Harmon, MD, FACS, is a board-certified general surgeon with AdventHealth Medical Groups specialized surgery team in Orlando. In her June Q&A she mentions using both Great Lakes Collagen and Vital Proteins Collagen. Note: the easiest way to find this comment thread on her Instagram is to open the post via the Instagram mobile app where this is the top comment. Fortunately it doesnt require much blood, just single drop onto a piece of card, which you then post back. It comes in 2 different forms, vitamin K1 (phylloquinone) and K2 (menaquinone). (2014), although more research needed. Moringa is derived from the leaves of the Drumstick Tree, which are harvested, dried and then powdered. If instead you view via a web browser, then the comment isnt at the top, and it may be hard to locate. However, it suggests that higher intakes are safe, for example with a human intervention study using 20 mg / day of Zeaxanthin, for 6 months, showing no adverse affects. She has since switched to taking a high dose (10 12 mg), which she says helps keep her night terrors at bay. First though, she caveats by saying her foundations for maximizing cognitive function are: Now lets look Rhondas nootropic drink. Vitamin K2 on the other hand is found in fermented foods, which are less common in a western diet. It contains 550mg of choline per 2 capsule serving. But, Rhonda says, its also important for repairing damage to the body, because magnesium is very important for DNA repair enzymes. Research suggests that these compounds may have a beneficial effect in delaying the progression of eye diseases such as late age-related macular degeneration and cataracts60Lutein and Zeaxanthin and Their Roles in Age-Related Macular Degeneration Mrowicka et al. The nicotinamide riboside product she was taking before was called Thorne NiaCel (now discontinued) which contained Nicotinamide Riboside Chloride made by Chromadex. After trying a number of fish oil supplements, and noticing I prefer them without added flavoring, Im personally using Viva Naturals Triple Strength. Probiotics. Due to the amount of magnesium needed in supplements, it isnt really practical for multivitamins to cover it. Mentioning that higher levels are associated with a lower risk of all-cause mortality54Blood n-3 fatty acid levels and total and cause-specific mortality from 17 prospective studies Harris et al. Her response in her May 2022 Q&A was that Athletic Greens contains a blue green micro algae called spirulina, which is a potential source of a liver toxin called microcistins. This is particularly relevant because there is a wide In an Instagram post (link) Rhonda mentions studies have shown that many cocoa products have high levels of cadmium and lead71Cadmium and lead in cocoa powder and chocolate products in the US Market Abt et al (2017). Rhonda is keenly aware of the importance of a healthy gut microbiome, and probiotics play a role in that. (2017). She notes that exercise is better at preventing type 2 diabetes than metformin, citing a randomized controlled trial involving 3,200 people90Reduction in the Incidence of Type 2 Diabetes with Lifestyle Intervention or Metformin Diabetes Prevention Program Research Group (2002). Avoid taking on an empty stomach. Vitamin K2 Vitamin K comes in two forms: K1 and K2. Rhonda wanted to go over her topics and clear up misinformation, but Joe wouldn't let her. Its essential to take the resveratrol with fat to increase absorption Rhonda has multiple Phillips Hue Light Bulbs placed around her home However, when Di Simone parted ways with VSL Inc. in 2016, manufacturing was switched from USA to Italy and the formulation was changed. As of yet, Rhonda hasnt come back to taking Nicotinamide Riboside, and has said she is waiting for more human research to be completed. Thornes contains much less lutein and. Previously, Rhonda did not supplement calcium, however she has started cutting down on dairy in her diet, which is high in calcium, and so has decided to add additional calcium separately. You may already be familiar with a supplement called CoenzymeQ10. ---Medical DisclaimerAffiliate DisclosurePrivacy Policy. See the above section for more details on Rhondas fish oil supplementation (no point duplicating it). She noted that this is in addition to the 2,000 IU in her multivitamin. She mentioned this specifically on Joe Rogan podcast #1474, and then more recently in her July 2022 Q&A. Its estimated that around 25% of the population have at least 1 ApoE4 allele. Rhonda takes an additional 3 grams of fish oil in the evening, for a total of 6 grams. It contains 10mg of free-form stabilized sulforpahane per tablet. The version Rhondas taking (ubiquinol) is proposed to be more bio-available than ubiquinone64Increased Bioavailability of Ubiquinol Compared to Ubiquinone Aoki et al. Rhonda supplements 10 mg of Lutein and 2 mg of Zeaxanthin daily, via a product called Pure Encapsulations Lutein & Zeaxanthin. For many of the vitamins and minerals they both contain, such as all the B vitamins, Thornes supplement contains higher daily doses. You can get K1 pretty easily through your diet by eating This was in part backed up by a study84P884 No shared mechanisms among old and new VSL#3: Implications for claims and guidelines C De Simone (2018) performed by De Simone, showing that the new VSL#3 formula was materially different to the old one. A study showed their omega-3 index score went from 3.1 to 4.8 after 4 months of taking 172mg DHA & 82mg of EPA per day. The aspect of melatonin production decreasing with age is important (see this study for more discussion). Rhonda suggests that melatonin can be useful as we age (particularly for those 50+), because over time our natural production decreases. Luteolin is a type of flavonoid found in small quantities in fruits and vegetables. She has mentioned previously that this high dosing of omega-3s is somewhat experimental as studies on the benefits usually use lower daily dosages. Whilst supplementing omega-3s is a daily occurrence for Rhonda, she also adds salmon roe caviar a few times per week. Dr. Rhonda Patrick takes a long list of supplements, but there are those that are constant. Even when she changes others, the four below are her core: A multivitamin supplement provides all the essential micronutrients she needs to push through the days. This way, she doesnt have to take a pill for each of these individual nutrients she needs. WebSummary. PQQ is a compound found in plants that has been found to decrease inflammation and improve mitochondrial efficacy in humans.78Dietary pyrroloquinoline quinone (PQQ) alters indicators of inflammation and mitochondrial-related metabolism in human subjects Harris et al (2013). Dr. Patrick provides actionable protocols for obtaining key micronutrients from food and/or supplement-based sources. Consuming this in addition to her regular omega-3 supplementation. WebRhonda Patricks Supplements Hydrolyzed Collagen For healthy joints, hair, skin nails, and overall wellbeing, Patrick uses Great Lakes hydrolyzed collagen which contains 18 amino acids. *Oxidation levels come via IFOS batch tests. She co-ordinates her supplementation with Vitamin D blood testing, so that she stays between 40 and 60 ng/ml, generally hovering around 50 ng/ml. In a non supplemented vegetarian/vegan diet, the primary source of omega-3 fatty acids comes from alpha linolenic acid (ALA), which is found in various plants (particularly flaxseed). Therefore its important to use blood testing to ensure youre staying within the healthy range. If you'd like to receive very occasional emails about updates to the site, please sign up below: We've sent you an email - please open it and click confirm to receive email updates. In recent years its become popular amongst biohackers looking to extend their healthspan + lifespan. When it comes to vitamins and minerals, there are established guidelines for daily consumption, however with other compounds the guidelines are less established. Idioma: Espaol; English; Toggle navigation. **Heavy metals will never be zero, but "Passed" in this context means that it passed the IFOS tests and is low enough to not be of concern. Patrick Savage. We know that good sleep is absolutely crucial to overall health, so if we can supplement melatonin and measure a noticeable positive impact on sleep, thats a big (easy) win. Lun a Vie 8am - 10pm. Whereas the Thorne multivitamin contains 140 mcg of Lutein and zero Zeaxanthin. She has a micronutrient-rich green smoothie every morning This suggests that the findings are unlikely to be explained by a confounding factor, whereby men with the intake of supplements have a healthier lifestyle and better health behavior. She goes on to say that in this Consumer Lab report, the CocoaVia brand was shown to have almost undetectable levels of cadmium and lead making it a safe option, and a key reason she opted for it. This section covers supplements that Rhonda has previously taken but isnt currently. Its also worth noting that her Luteolin supplement, discussed below, contains a calcium ascorbate blend of vitamin C that results in 68 mg of additional vitamin C. Lutein and Zeaxanthin are yellow and orange pigments, also known as carotenoids, that are found in fruit and vegetables. However in a federal lawsuit that concluded in 2019, VSL Inc. were found liable for false advertising related to the composition and clinical history of the new VSL #3 formula. Lower is better**Heavy metals will never be zero, but "Passed" in this context means that it passed the IFOS tests and is low enough to not be of concern. She currently uses a blend of vitamin D3, vitamin K1 and calcium. In Rhondas July 2022 Q&A she mentioned that she is alternating monthly between Pure Encapsulations ONE and Thorne Basic Nutrients 2/Day. According to Rhonda, omega-3 phospholipids are found in fish, and in greatest concentration in fish roe (fish eggs). WebDr. Magnesium is a co-factor for over 300 enzymes in the body. @foundmyfitness. The company that make this test, OmegaQuant, offer it as an at home dried blood spot test. Providing DHA to the brain again, in the form of DHA-lysoPC, may reduce Alzheimers disease risk. (2014) that showed this dose improves word recall and led to faster spatial memory versus the placebo. MK7 has a longer half-life, but MK4 is more studied. Her original interest was inspired by a study that showed peptides in collagen actually make it intact to cartilage, which suggests its beneficial for joint health (source). A source thats particularly high in K2 are fermented soya beans, also known as natto in Japan. Rhonda notes that her multivitamin doesnt contain Magnesium, therefore she adds it separately. Find Dr. Harmon's phone number, address, hospital affiliations and more. 135 mg is only around 38% of the NIH RDA (350 mg), as she aims to get the majority of magnesium from her diet. WebABOUT RHONDA PATRICK. | 2014 | Clinical Nutrition. In 2018 Rhonda published an open access paper on a possible mechanism for getting DHA into the brain, which bypasses the impaired route. Rhonda Patrick's Preferred Sulforaphane Supplements (Avmacol & Prostaphane) & How They Compare to Broccoli Sprouts (4-minute podcast clip) She discusses in this 4-minute podcast clip *This is a site I'm involved in. Approximately 1/2 the US population are thought to be deficient in magnesium74Suboptimal magnesium status in the United States: are the health consequences underestimated? Rhondas paper proposes that consuming DHA in phospholipid form gets around impaired DHA transport. In a paper published in 2016, Japanese researchers found that PQQ improves cognitive function (measured using the stroop test), by increasing blood flow and oxygen metabolism to the right prefrontal cortex79Effect of the Antioxidant Supplement Pyrroloquinoline Quinone Disodium Salt (BioPQQ) on Cognitive Functions Itoh et al (2016). There are over 40 (!) ApoE4 increases Alzheimers risk between 2-3x if youve 1 allele and 15x with 2 alleles. Additionally, Rhondas interest was piqued by a study showing that in 26 healthy females who displayed visible signs of natural and photoaging in the face, daily supplementation with 1 gram of collagen powder for 12 weeks led to a 76% reduction of skin dryness/scaling and a 13% decrease in global lines and wrinkles. Dr. Rhonda Patrick takes 3 grams a day. How much fish oil does Dr. Rhonda Patrick take daily? Dr. Rhonda Patrick takes 3 grams a day. To be honest, this supplement tends to be a little higher in price range. But the more you read about the benefits, you see why Dr. Rhonda Patrick supplements with it. She also has a list of a few supplements she takes daily, including Vitamin D3, Vitamin K2, Fish Oil, Omega-3 Phospholipids, and Magnesium, to name a few. Clinical strength, requires refrigeration. Multivitamin by Pure Encapsulation fills in any nutritional gaps in your diet. Rhonda currently takes between 6 grams daily. This thread is archived So far weve covered supplements that Rhonda has said she takes on a daily basis. Note that if youre interested in taking the prescription drug metformin for off-label use, you should consult with a doctor on the subject. However, now Rhonda only takes Visbiome after drinking alcohol. If you value the research and content that Rhonda is putting out, consider signing up become a premium member on her site. She avoids using a dairy creamer, because dairy contains a protein that can inhibit the flavonoids in the cocoa. The latter (amyloid plaques and tau tangles) affect optimal brain function, and are hallmarks of Alzheimers disease. WebDr. Rhonda Harmon is a General Surgeon in Apopka, FL. Below summarizes the details: VSL #3 was originally created by Professor Claudio De Simone, and produced by VSL Inc. All the clinical studies before 2016 were performed on the original formula of VSL#3. Its a higher dose per serving (750mg vs 500mg), which is based off clinical studies72Cocoa flavanol consumption improves cognitive function, blood pressure control, and metabolic profile in elderly subjects: the Cocoa, Cognition, and Aging (CoCoA) Studya randomized controlled trial Mastroiacovo et al. Vitamin K is an essential micronutrient, thats plays a crucial role in the ability to form blood clots, and to transport calcium around the body. 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